Rest 1:00 after each 500. Total your time for each 500 and subtract your rest. Record your time. Try to beat your time every 14 to 21 days. Good Luck. Monitor your heartrate for more feedback. Good luck.

Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.